The Dr. Shannon Show

00:00: Introduction 01:23: The REPS framework for building muscle  03:37: Cardio, nutrition, and recovery recommendations  05:08: Dr. Shannon's history with over-exercising and building muscle  08:10: Why Dr. Shannon created Evlo  To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction 01:24: Introduction and defining what "bulky" means  02:45: The body builder physique  03:40: Why you might feel "bigger" when building muscle  05:20: Why you might feel swollen, puffy, or inflamed  08:35: How to distinguish between fat gain and inflammation  10:00: "Tone without the bulk"  To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction 02:18: Does sweating mean you had an effective workout?  04:10: Why do we sweat?  05:50: Why sweating is an unreliable predictor of workout effectiveness  07:18: Does sweating accelerate fat loss or make you look toned?  09:00: Are heated workouts better for cardio?  11:30: Are heated workouts and sweating bad?  12:05: The bottom line  To try Evlo for 2 weeks free, visit www.ev...

00:00: Introduction 01:50: What is soreness?  04:15: Do you need to be sore to build muscle? 06:45: Can soreness be counterproductive?  07:45: Should you train a sore muscle?  08:50: Summary  To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction 01:23: Do you have to lift heavy?  02:45: Light vs. moderate vs. heavy loads  05:00: When to choose heavy, moderate, or light loads?  07:30: What rep ranges are best?  To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction 03:00: The truth about "toning" workouts  06:45: "Sculpting" workouts  08:28: What is "the burn" doing?  12:00: Will switching to Pilates make you look more toned?  14:33: The Rest Test  15:40: Summary To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction 01:23: Does your workout need to feel exhausting to be effective?  02:30: How Shannon's workout routine has changed over the years 04:20: What are systemically fatiguing workouts doing for you?  09:07: Fatigue vs. muscle failure  11:30: Can systemically fatiguing workouts replace cardio?  14:00: What if systemic fatigue is preventing you from reaching failure?  16:50: The...

00:00: Introduction 01:23: Exercise for fat loss?  04:53: How we burn calories 09:07: Exercise and diet recommendations for body recomposition  10:50: Cardio vs. resistance training calorie burn 13:05: Is calorie burn constrained or additive?  16:54: Final thoughts  To try Evlo for 2 weeks free, visit www.evlofitness.com

00:00: Introduction 01:23: How the media shapes our mindset around fitness 04:10: History of fitness culture 10:38: History of fitness wearables and its impact on fitness today  12:15: Fitness culture today 14:33: Overview of the Fitness Rewired Capsule  To try Evlo for 2 weeks free, visit www.evlofitness.com

1:15: Why Gentle Consistency works  2:05: Tip #1: Include warm-ups  3:05: Tip #2: Commit to doing one hard set  4:32: Tip #3: Lift heavier for fewer reps  5:17: Tip #4: Skip the drop sets  5:36: Tip #5: Choose exercises you love  6:40: Tip #6: Bookmark your favorite classes  8:00: Tips for staying consistent with cardio  9:00: Tips for staying consistent with nutrition  12:15: Summary  To try Evlo...

1:00: How to set a goal for body recomposition  2:24: Why you should focus on muscle, not fat loss 3:32: How to track and measure progress  6:10: Expect fluctuations and plateaus   To try Evlo for 2 weeks free, visit www.evlofitness.com

1:00: How much exercise is too much?  2:33: Nervous system regulation within your workout  6:40: Weekly recovery recommendations  9:00: Reset weeks  10:33: Tracking your recovery  15:30: Red flags that you're not recovering  18:22: Summary  To try Evlo for 2 weeks free, visit www.evlofitness.com

Episode #222: How We Burn Calories Episode #182: REHIT 2:30: The science of burning calories  6:40: How much cardio should we aim for?  8:25: Cardio zones  15:22: How much cardio is too much?  16:30: Should you prioritize strength training or cardio?  16:57: Summary  To try Evlo for 2 weeks free, visit www.evlofitness.com

How to reach body composition goals without tracking 2:25: Primary levers for body recomposition  4:00: Tracking and tools for tracking  7:06: Shannon's experience with nutrition  15:00: Mental health and nutrition  To try Evlo for 2 weeks free, visit www.evlofitness.com

1:42: How to make your strength workouts shorter  4:37: Combing strength and cardio  6:35: Common mistakes when trying to make your workout shorter  10:11: Summary  To try Evlo for 2 weeks free, visit www.evlofitness.com

Meta-analysis referenced 1:50: Recommended volume per muscle group per week  4:40: How often should you train each muscle group?  5:22: How many strength workouts do you need each week?  7:30: Maintaining muscle  11:30: Summary  To try Evlo for 2 weeks free, visit www.evlofitness.com

1:30: What is true muscle failure?  3:52: The stimulating reps theory  4:40: Common lifting mistakes  8:54: How heavy should you lift?  10:25: Which rep range is best?  14:58: Exercise selection  17:00: Summary To try Evlo for 2 weeks free, visit www.evlofitness.com

1:45: The rate of fat loss and muscle growth  2:22: What to expect in month one  3:52: What to expect in month two  5:50: What to expect in month three  6:52: What to expect month four and beyond  7:17: How much muscle can you expect to gain in a year?  8:00: Dr. Shannon's experience with body recomposition  14:18: Summary of the timeline of body recomposition  To try Evlo for 2 weeks free, v...

1:00: What is body recomposition?  4:00: Why you should prioritize muscle health  6:36: Can trained individuals experience body recomposition?  7:20: How to body recomposition and roadmap for the body recomposition capsule  To try Evlo for 2 weeks free, visit www.evlofitness.com

Pontzer's study Howard's study 0:00: Introduction  3:00: Constrained energy expenditure model  6:10: New study suggests calorie burn is additive  7:42: Pontzer’s study vs. Howard’s study  8:48: How to interpret these findings if your goal is body recomposition  10:11: Final thoughts  To try Evlo for 2 weeks free, visit www.evlofitness.com

5 lbs of muscle episodes: #197: How to build 5lb of Muscle in 2025 Coffee Chat: My journey of building 5lb of muscle and body recomposition   Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more #212: Building 5lb of muscle: how long does it take, member tips, and more 0:00: FREE MONTH JUNE 8TH & 9TH  1:35: 5 lbs of muscle check-in &amp...

0:00: Introduction  7:40: Can you actually "tone" and "tighten?"  12:00: Exercise and fat loss  18:40: Body recomposition  27:22: Tracking macros 31:13: Five basics of building muscle  39:25: How to track progress  41:48: Volume needed for muscle hypertrophy  To try Evlo for 2 weeks free, visit www.evlofitness.com

0:00: Introduction to cardiovascular aging  2:00: How does the cardiovascular system age, and why should we care?  5:56: How to measure cardiovascular aging  8:24: How different types of exercise affects cardiovascular aging  11:30: Exercise recommendations for improving cardiovascular age 12:54: How to track cardiovascular improvements without a fitness wearable To try Evlo for 2 weeks free, visi...

Vagal tone is an indication of the health of your nervous system. By improving your vagal tone, you can recover better, feel better, and potentially live longer. Dr. Shannon and Dr. Payton discuss vagal tone and how to improve it both in the short term and long term.  0:00: Introduction 1:45: Defining vagal tone  7:45: How does vagal tone affect your pain response?  10:45: How exercise affects vag...

We all could improve our body image, but at what point should you seek help? Dr. Margaret Duncan discusses what thoughts may indicate body image concerns, how to improve body image, and when to seek professional help.  Dr. Margaret Duncan's TikTok Dr. Margaret Duncan's Podcast 0:00: Introduction to Dr. Margaret Duncan  2:35: Body image 9:45: When should someone seek therapy for body dysm...